Let’s start by clarifying what we mean:

● Still water is the regular water we’re all familiar with from taps or bottles. It’s flat, with no bubbles.

● Sparkling water, also called carbonated water or fizzy water, has bubbles of carbon dioxide gas dissolved in it. This gives it that characteristic fizz and tingly sensation when you drink it.

Staying hydrated is crucial for our health. Our bodies need water for nearly every function, from regulating temperature to helping our brains work properly. Without enough water, we can feel tired, get headaches, and even become seriously ill.

In this article, we’ll explore whether sparkling water can keep us as hydrated as still water. We’ll look at how our bodies process these different types of water and what science says about their effects on our health.

Composition

Still Water:

Regular still water is simply H2O that is, two hydrogen atoms and one oxygen atom. But it’s rarely just pure H2O. Depending on its source, still water often contains small amounts of minerals like calcium, magnesium, and sodium. These occur naturally as water flows through rocks and soil.

Common examples of still water are tap water and spring water – basically, water that isn’t carbonated and often found bottled.

If you’re drinking tap water, it might contain small amounts of chlorine or fluoride, which are added to kill harmful bacteria and protect teeth. Bottled spring water often boasts of its natural mineral content, which can vary depending on where it’s sourced.

Sparkling Water:

At its core, sparkling water is still water with added carbon dioxide gas. This creates carbonic acid, giving sparkling water its fizz and slightly tangy taste. The amount of carbonation can vary. Some sparkling waters are lightly carbonated, while others are very fizzy.

Many sparkling waters, especially flavoured ones, might have additional ingredients:

• Natural or artificial flavours to give them fruity or herbal tastes
• Minerals added for taste or claimed health benefits
• In some cases, small amounts of sodium or other compounds to enhance flavour

It’s worth noting that plain sparkling water doesn’t contain sugar or calories, just like still water. However, some flavoured versions might have added sweeteners, so it’s always good to check the label.

Hydration Efficacy

To understand how well sparkling water hydrates us compared to still water, we need to look at how our bodies process water.

When we drink water, it doesn’t just sit in our stomach. It gets absorbed into our bloodstream through the walls of our digestive system, mainly in the small intestine. From there, it travels all over our body, delivering hydration to our cells and organs.

The big question is: Does the carbonation in sparkling water affect this process?

Several studies have looked into this. One notable study published in the American Journal of Clinical Nutrition found that there was no significant difference in how the body retained water from still and sparkling sources. Participants stayed equally hydrated whether they drank still or sparkling water.

Another study found that carbonated water emptied from the stomach a bit more slowly than still water. However, this didn’t seem to impact overall hydration levels.

It’s important to note that while these studies suggest sparkling water hydrates as well as still water, individual experiences may vary. Some people find that the carbonation makes them feel fuller, which might lead to drinking less overall. On the flip side, some people enjoy sparkling water more and might drink more of it than they would still water.

Health Considerations

Both still and sparkling water can be part of a healthy diet, but there are a few health factors to consider:

Still Water:

● Long-term benefits: Drinking plenty of water is linked to better kidney function, clearer skin, and even weight management.

● Tap water considerations: While generally safe, tap water quality can vary. Some people worry about contaminants like lead from old pipes or trace amounts of medications that might not be filtered out.

● Mineral content: Natural still water, especially from springs, can provide small amounts of beneficial minerals like calcium and magnesium.

Sparkling Water:

● Dental health: The acidity in sparkling water has raised some concerns about tooth enamel. While it’s more acidic than still water, it’s far less acidic than sodas or fruit juices. Dentists suggest drinking sparkling water with meals to minimise any potential effects.

● Digestive system: Some people find that carbonation helps settle their stomach or relieve constipation. Others might experience bloating or gas, especially if they’re not used to carbonated drinks.

● Bone health: Early concerns about sparkling water affecting bone density have largely been dismissed. The carbonation doesn’t appear to leach calcium from bones.

For most people, both still and sparkling water can contribute to good health and proper hydration. The choice often comes down to personal preference and any individual health considerations. If you have specific health concerns, it’s always a good idea to chat with your doctor about the best choices for you.

Taste and Enjoyment

Let’s face it – taste matters when it comes to what we drink. While some people love the crisp, clean taste of still water, others find it boring. This is where sparkling water often bubbles to the top.

Many people enjoy the sensation of carbonation, describing it as refreshing and more interesting than still water. The slight tang from carbonic acid can also make sparkling water feel more satisfying, especially as an alternative to sugary sodas.

Flavoured sparkling waters have become increasingly popular, offering a range of tastes without added sugars or calories. These can be particularly appealing to people who struggle to drink enough plain water throughout the day.

However, taste is highly personal. Some individuals find carbonation uncomfortable or don’t enjoy the slightly acidic taste. They might prefer the purity and simplicity of still water.

The key takeaway? The water you enjoy drinking is the one you’re most likely to consume regularly. If sparkling water encourages you to drink more water overall, it could be a great choice for staying hydrated.

Environmental and Economic Factors

When choosing between still and sparkling water, it’s worth considering the bigger picture of environmental impact and cost.

Production and Transportation:

● Still water, especially tap water, generally has the lowest environmental impact. It requires minimal processing and transportation.

● Bottled still water involves plastic production, transportation, and disposal issues.

● Sparkling water requires additional processing for carbonation. When bottled, it faces similar environmental challenges as bottled still water.

● Home carbonation systems can reduce packaging waste but still use electricity and CO2 cartridges.

Cost Comparison:

● Tap water is by far the most economical option.

● Bottled still water varies in price but is generally less expensive than sparkling water.

● Store-bought sparkling water is typically more expensive due to processing and packaging costs.

● Home carbonation systems have an upfront cost but can be economical over time.

Environmental Impact:

● Both bottled still and sparkling water contribute to plastic waste if not properly recycled.

● The carbon footprint of sparkling water can be slightly higher due to the carbonation process and sometimes heavier packaging needed to maintain carbonation.

Special Circumstances

While both still and sparkling water can hydrate you, there are some situations where one might be preferable:

Exercise and Sports:

● During intense exercise, still water is often recommended. It’s quickly absorbed and less likely to cause stomach discomfort.

● Some athletes find carbonated beverages can cause bloating or discomfort during high-intensity activities.

Climate Considerations:

● In very hot climates, still water might be more palatable and easier to drink in large quantities.

● However, some people find sparkling water more refreshing in heat, potentially encouraging them to drink more.

Individual Health Conditions:

● People with certain digestive issues like acid reflux might find sparkling water aggravates their symptoms.

● Those with sensitive teeth might prefer still water to avoid potential enamel erosion from carbonation.

● Individuals on low-sodium diets should check labels, as some sparkling waters contain added sodium.

Always listen to your body and consult with a healthcare provider if you have specific health concerns.

Conclusion

As we’ve explored, both still and sparkling water can effectively hydrate your body. The choice between them often comes down to personal preference, lifestyle factors, and individual health considerations.

While we in developed countries have the luxury of debating between still and sparkling water, it’s crucial to remember that access to clean water of any kind is not universal. This is why we do what we do at AquaMaya.

AquaMaya, is a US-based nonprofit that is dedicated to bringing clean, safe water to communities in West Africa. Our mission goes beyond just providing water, we aim to improve health, reduce waterborne diseases, and foster economic development in the region.

By implementing water infrastructure projects, educating on hygiene practices, and promoting sustainability, We are working towards a goal of delivering clean water access to 10 million people in West Africa. These efforts are crucial in reducing child mortality from waterborne diseases and creating lasting positive change.

As we all consider our own water choices, let’s also think about how we can create clean and safe water options for others. Let’s make AquaMaya’s mission to make clean water a reality for all, a successful one. Whether still or sparkling, having access to safe, clean water is a fundamental right that everyone should enjoy.

So, the next time you reach for a glass of water either still or sparkling,  take a moment to appreciate its availability, and consider how you might contribute to ensuring others have the same access to this life-giving resource.

Sources:

1. https://www.sciencedirect.com/science/article/pii/S000291652206556X?

2. https://theconversation.com/is-still-water-better-for-you-than-sparkling-water-237125

3. https://pubmed.ncbi.nlm.nih.gov/9009113/

4. https://www.health.harvard.edu/staying-healthy/does-carbonated-water-harm-bones

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10418726/

Sparkling water’s story begins in natural mineral springs, where water and carbon dioxide combine to create nature’s own fizzy drink. People have been enjoying these natural sparkling waters for thousands of years. The ancient Romans, for instance, prized the naturally carbonated waters from springs in what is now Germany.

In 1767, Joseph Priestley, an English scientist, found a way to make artificial sparkling water. He discovered how to infuse still water with carbon dioxide, creating the first man-made fizzy water. This breakthrough paved the way for the sparkling water industry we know today.

Fast forward to the present, and sparkling water is experiencing a remarkable surge in popularity. Sales have been climbing steadily over the past decade, with more people choosing it as a healthier alternative to sugary sodas. The market now offers a vast selection of options, from plain sparkling water to flavoured varieties with hints of fruit, herbs, and even vegetables.

This rise in popularity isn’t just about taste. Many people are turning to sparkling water as part of a broader trend towards healthier living. It offers the satisfying fizz of soda without the added sugar and calories, making it an attractive choice for those watching their waistlines or managing conditions like diabetes.

The sparkling water craze has also been fueled by clever marketing and sleek packaging. Brands have positioned sparkling water as a trendy, sophisticated drink, appealing to consumers who want to make healthier choices without sacrificing enjoyment.

As we dive deeper into the world of sparkling water, we’ll explore what makes this effervescent drink so special, examine its potential benefits and drawbacks, and help you navigate the ever-expanding options on store shelves.

What is Sparkling Water?

Sparkling water, at its core, is water that contains dissolved carbon dioxide gas, which creates bubbles and a fizzy sensation when you drink it. There are two main types of sparkling water:

1. Naturally carbonated: This type comes from springs where water absorbs carbon dioxide naturally, often picking up minerals as it bubbles up through rock.

2. Artificially carbonated: This is regular water that’s been infused with carbon dioxide under pressure. Many popular brands use this method.

The process of making artificially carbonated water involves chilling the water and then pressurising it with carbon dioxide. When you open a bottle of sparkling water, the pressure is released, allowing the carbon dioxide to form bubbles. Some sparkling waters also have added minerals or flavours, but the basic ingredient is always water with dissolved carbon dioxide.

Nutritional Profile

Sparkling water, in its purest form, is just as hydrating as still water and contains zero calories, sugar, or artificial additives. Here’s a breakdown of its nutritional content:

Calories: 0

Sugar: 0g

Sodium: 0mg (unless added)

Calcium: 0mg (unless naturally present or added)

Magnesium: 0mg (unless naturally present or added)

The mineral content can vary, especially in naturally carbonated waters. Some might contain small amounts of calcium, magnesium, or sodium, depending on their source.

It’s worth noting that the carbonation process doesn’t add any nutritional value to the water. The bubbles might make you feel full temporarily, but they don’t provide any nutrients.

When comparing sparkling water to still water, the main difference is the presence of carbonic acid, which gives sparkling water its fizz. This doesn’t significantly impact the water’s nutritional value for most people.

Potential Health Benefits

While sparkling water isn’t a miracle drink, it does offer some potential benefits:

• Hydration: Despite myths to the contrary, sparkling water hydrates you just as effectively as still water. If you find sparkling water more enjoyable, you might drink more of it, potentially improving your overall hydration.
• Improved Digestion: Some studies suggest that sparkling water might help with digestion. A study published in the European Journal of Gastroenterology & Hepatology found that drinking sparkling water improved symptoms in people with indigestion and constipation.
• Feeling of Fullness: The carbonation in sparkling water can create a feeling of fullness. This might help some people eat less, potentially aiding in weight management. However, this effect is usually temporary.
• Healthier Alternative to Sodas: For those trying to cut back on sugary drinks, sparkling water can be a satisfying substitute. It provides the fizzy sensation without the added sugars and calories found in sodas.
• Mineral Intake: Some sparkling mineral waters can contribute small amounts of minerals to your diet. While the amounts are usually minimal, every little bit counts towards your overall nutrient intake.
• Throat Soothing: Anecdotally, some people find that the bubbles in sparkling water can help soothe a sore throat or relieve the sensation of having something stuck in the throat.

It’s important to note that while these potential benefits exist, sparkling water isn’t inherently healthier than still water. The best choice is the one that helps you stay properly hydrated.

Concerns and Myths

Several concerns and myths surround sparkling water consumption:

• Effect on Tooth Enamel: Sparkling water is slightly acidic due to the carbonic acid formed when CO2 dissolves in water. This has led to concerns about tooth enamel erosion. However, studies show that while sparkling water is more erosive than still water, it’s far less damaging than sugary or citrus drinks. Drinking it with meals or using a straw can further minimise any potential effects.
• Impact on Bone Health: A myth persists that carbonated drinks, including sparkling water, leach calcium from bones. This isn’t supported by evidence. The confusion may stem from studies on cola drinks, where caffeine and phosphoric acid (not present in sparkling water) may affect calcium absorption.
• Bloating and Gas: Some people experience bloating or increased gas when drinking sparkling water. This is simply due to swallowing air along with the water and usually subsides quickly. If it causes discomfort, switching to still water is an easy solution.

Sparkling Water vs. Soft Drinks

Comparing sparkling water to soft drinks reveals significant health implications:

• Sugar Content: Plain sparkling water contains no sugar, while a typical 35 cl can of soda contains about 39 grams – nearly 10 teaspoons.
• Calorie Count: Sparkling water is calorie-free, whereas the same amount of soda has around 150 calories.
• Additives: Soft drinks often contain artificial colours, flavours, and preservatives. Plain sparkling water has none of these.
• Health Impact: Regular soda consumption is linked to obesity, type 2 diabetes, and tooth decay. Sparkling water doesn’t carry these risks.

Switching from soda to sparkling water can significantly reduce sugar and calorie intake, potentially aiding weight management and improving overall health.

Flavoured Sparkling Waters

The market for flavoured sparkling waters has exploded in recent years:

Types of Flavourings:

• Natural flavours: Derived from actual fruits, vegetables, or herbs.
• Artificial flavours: Chemically created to mimic natural flavours.
• Essence waters: Made by vaporising and then condensing fruit oils.

Many brands claim “all-natural” flavours, but it’s important to read labels carefully. The term “natural” isn’t strictly regulated and can be misleading.

Hidden Ingredients: While many flavoured sparkling waters are calorie and sugar-free, some may contain:

• Citric acid: For tartness
• Sodium: For flavour enhancement
• Artificial sweeteners: In “diet” or “zero-calorie” varieties

Always check the ingredient list, especially if you’re watching your sodium intake or avoiding artificial additives.

How to Choose a Good Sparkling Water

Selecting a good sparkling water involves more than just grabbing the first fizzy bottle you see. 

Here are 10 things to look for while choosing your sparkling water:

1. Source: Check where the water comes from. Natural spring waters often have a unique mineral profile that can enhance taste.

2. Carbonation level: Sparkling waters vary in their level of carbonation. Some are lightly effervescent, while others are intensely bubbly. This is often described as “low,” “medium,” or “high” carbonation on the label.

3. Mineral content: If you’re interested in the potential health benefits of minerals, look for brands that list their mineral content. Common minerals include calcium, magnesium, and sodium.

4. pH level: While not always listed, pH can affect taste and potentially tooth enamel. A higher pH (closer to 7) is less acidic.

5. Additives: Check the ingredient list carefully. If you’re looking for pure sparkling water, it should only contain water and carbon dioxide.

6. Flavours: If you’re choosing flavoured water, look for those with natural flavours rather than artificial ones. Be wary of terms like “essence,” which aren’t strictly regulated.

7. Packaging: Consider the environmental impact. Glass bottles are more easily recycled than plastic, but they’re heavier to transport.

8. Sodium content: If you’re watching your sodium intake, be aware that some sparkling waters, especially those with added flavours, might contain sodium.

9. Price: While not always an indicator of quality, extremely cheap sparkling waters might use lower-quality carbonation processes or water sources.

10. Brand reputation: Research the brand’s water treatment processes and quality control measures.

When reading labels, pay attention to serving sizes. Some bottles might look like a single serving but actually contain two or more.

Remember, the “best” sparkling water often comes down to personal preference. Don’t be afraid to try different brands and types to find what you enjoy most.

DIY Sparkling Water

Making your own sparkling water at home can be a cost-effective and environmentally friendly option:

• Home carbonation systems: Devices like SodaStream allow you to carbonate tap water. They’re easy to use and reduce plastic waste.
• Adding flavours: You can create your own flavoured waters using fresh fruits, herbs, or natural extracts.
• Carbonation level control: DIY methods allow you to adjust the level of carbonation to your liking.
• Cost comparison: While there’s an initial investment, making sparkling water at home can be cheaper in the long run.

Sparkling Water in Mixology

Sparkling water has become a staple in modern mixology:

• Cocktails: It’s used to add fizz to drinks like the Aperol Spritz or Gin Fizz.
• Mocktails: Sparkling water is a key ingredient in creating non-alcoholic versions of popular cocktails.
• Food pairing: The bubbles in sparkling water can cleanse the palate, making it a good companion for rich or spicy foods.

Conclusion

Sparkling water offers a refreshing, calorie-free alternative to still water and sugary drinks. While it’s not significantly different from regular water in terms of hydration or health benefits, its fizzy nature can make staying hydrated more enjoyable for many people.

As we’ve explored, the key is to choose wisely. Look for options with minimal additives, be aware of environmental impacts, and consider trying DIY methods if you’re a frequent consumer.

While we enjoy the luxury of debating the merits of different sparkling waters, it’s crucial to remember that many people around the world still lack access to clean, safe drinking water and that is why we at AquaMaya, have taken up the challenge of providing access to clean water in communities that are in dire need of it in West Africa.

As you reach for your next glass of sparkling water, consider how you might contribute to global water equity. Could you donate to or volunteer with organisations like AquaMaya? Or perhaps advocate for clean water access in your own community and beyond?

Remember, every sip of clean water is a privilege. Let’s work together to ensure it’s a right enjoyed by all. Your actions, however small, can help create ripples of change in the global water crisis.

Sources:

1. https://naturalmineralwaterseurope.org/water/history-of-natural-mineral-water/

2. https://en.m.wikipedia.org/wiki/Carbonated_water#cite_ref-Henry_5-8

3. https://www.healthline.com/nutrition/carbonated-water-good-or-bad#bottom-line

4. https://www.webmd.com/diet/sparkling-water-health-benefits